Tuesday 1.14.25

Workout of the Day

STRENGTH, PART A

Every 2 min x 8 Sets
2 Squat Snatches + 2 Overhead Squats

Notes
The snatches are not touch and go. After your first rep, reset the bar to the floor and take at least 5 seconds to organize before the second rep.

Start at 50% of your best snatch. If you don’t know it, use about 70-80% of your best clean from last week as a substitute for a 1 RM.

*Example: 100# clean last week = assume 75# Snatch. Start at 35-40# today.

Newer lifters can work with moderate loads throughout to build mechanics and consistency on the lift.

Int + Adv lifters: Add ~5% to the bar each set, working up towards 85%. The numbers don’t have to be perfect, just ballpark. If you miss a lift, repeat or decrease load and wave up again.

*Example: 1 RM = 135#. Work Sets:
65, 75, 85, 95, 100, 105, 110, 115#

STRENGTH, PART B

Back Squat
3×6-8, Building or Across

Notes
Track back to 12/4/24 (3×6-10) or 12/11/24 (Heavy 5) for some guidance on loading today. Leave1-2 reps in the tank on each set.

CrossFit Group Class Programming Template (WK2/8)

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